

Whether you simply can’t get on the treadmill, don’t fancy using it, or just outright hate it, this two-move conditioning workout is a great alternative. Don’t be fooled by the fact it’s just two exercises though, these are compound exercises that’ll tax your upper and lower body muscles, ramping up your heart rate, so gym water bottles are advised! Just grab either a light pair of dumbbells, two kettlebells, a barbell, or even two large water bottles if you’re at home.
A conditioning workout (also known as a ‘metcon’ in CrossFit circles) is just a high-intensity workout designed to raise your heart rate and improve your cardiovascular fitness. However, these types of workouts aren’t just cardio-focused, depending on the exercise selection they can also boost strength, muscle, speed, and agility. These workouts offer plenty of benefits too such as regulating blood sugar levels, lowering blood pressure, and research also shows they can increase Excess Post-Exercise Oxygen Consumption (EPOC), meaning you'll continue to burn calories even after you've stopped training.
A post shared by Mathew Wade | PT & Small Group Coaching (@matwade_)
A photo posted by on
This two-move workout is a descending ladder (we told you it wouldn’t be easy). This is where you’ll do both exercises for 18 reps each, then 15, then 12, 9, 6 and finish with 3.The volume is high, therefore make sure your weights are fairly light, this is not the time to be hitting new weight PBs. Rest as and when you need to. Here’s your workout:
- Thrusters (use either dumbbells, kettlebells, bottles or a barbell)
- Burpees (jump to one side of your weight, do a burpee, then jump to the other side and repeat)
Don’t forget to wear your fitness tracker for this type of workout, so when you try it again you can keep track of your progress. For similar workouts, try this four-move bodyweight workout from CrossFit athlete Lauren Fisher, it will only take you 20 minutes but, again, it's a serious body burner. Alternatively, this three-move dumbbell workout from the Fittest Woman in the UK, Aimee Cringle, is a great finisher or if you need something super snappy.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She recently completed her Level 3 PT qualification with the PFCA to bring a deeper understanding of training techniques, fitness trends, and wellness advice to her writing. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
I love Nintendo for bringing back kooky gaming cameras for the Switch 2
The Nintendo Switch 2 Camera is mad
By Max Freeman-Mills Published
-
I tried Sony's new Sonos Arc rival – the Bravia Theatre Bar 6 goes big on bass
Sony's Bravia Theatre Bar 6 replaces the G700 soundbar system – and I got to test it out at a private listening session
By Mike Lowe Published
-
3 chest exercises you’re probably not doing to supersize your pecs
A killer pec pump awaits
By Bryony Firth-Bernard Published
-
Tired of a bad lower back? Bulletproof it with these three simple exercises
A fitness expert shares three easy moves you can do straight from the comfort of your home
By Bryony Firth-Bernard Published
-
You don’t need the gym – build boulder shoulders with this dumbbell-only workout
You’ll have delts for days after doing these five exercises
By Bryony Firth-Bernard Published
-
Two dumbbells and these four exercises to build a stronger lower body if you’re a beginner
This simple four-move workout shows that weight training doesn't need to be complicated
By Bryony Firth-Bernard Published
-
When’s the best time to take creatine?
The science-backed supplement is a must for building strength and muscle, but is there an optimal time to take it?
By Bryony Firth-Bernard Published
-
Three overrated core exercises and what you should do instead
A fitness expert says these exercises aren’t all they’re cracked up to be
By Bryony Firth-Bernard Published
-
I tried Olympic weightlifting for the first time – here are three things it's taught me
Being strong simply won't cut it
By Bryony Firth-Bernard Published
-
Try these 7 standing Pilates exercises to help build better balance and stability
This low-impact standing routine is ideal if you struggle with floor-based exercises
By Bryony Firth-Bernard Last updated